The hamstrings, the muscles that run along the back of your thigh, are tight and inflexible in many people due to long days of sitting down at work and in front of a computer. Tight hamstrings can pull the hip joint out of alignment, leading to lower back pain and postural problems. By including ballistic, or moving, hamstring stretches into part of your daily routine, you can increase the flexibility of your hamstrings and reduce your risk of lower back problems.
Lying Hamstring Stretch
The lying hamstring stretch is a great way to isolate your hamstrings and attain a deep stretch. Sit on the ground with your legs extended and your feet flexed, and place a resistance band around the ball of your right foot. If you do not have a resistance band, use a towel or rope. Hold onto the ends of the band in your hands, and lower your body until you are lying down.
Keeping your knee straight, raise your right leg up towards your head as far as you can, pulling gently on the resistance band to deepen the stretch. Hold the stretch for one or two seconds, then lower back down to starting position to complete one rep. Perform 20 to 30 repetitions of the stretch.
Seated Hamstring Stretch
The seated hamstring stretch will stretch your hamstrings as well as your back. This stretch can be done with the help of a partner or on your own. Sit on the floor with your legs outstretched in front of you and your feet flexed. Fold forward at your hips, making an effort to keep your back straight, until you are holding on to you toes or heels, feeling only a very light stretch.
Have your partner gently press your body forward for one or two seconds so you feel a deep stretch, then have your partner release. Alternatively, use your hands to pull your body forward to feel a deep stretch, then release. Perform 20 to 30 repetitions of this stretch.
Standing Hamstring Stretch
This standing hamstring stretch lengthens and stretches your hamstrings, and also increases your heart rate to pump oxygen into your muscles. Stand to the right of a chair or wall, placing your left hand on the chair for support. Engage your abs by pulling your belly button to your spine to support your back and keep your torso stable.
Kick your right leg back behind you slightly, then straighten your leg as you kick forward with control, until you feel a stretch in your hamstring. Repeat this stretch for 30 seconds, keeping your back straight and your torso steady, and maintaining control over the movement of your leg. Repeat on the other side to stretch your left hamstring.
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